10 At-home Workouts to Build Muscle in Under 20 Minutes

5. Chinup and Slider Workout

Directions: Perform all A exercises, then all B exercises, then all C exercises.

A1. Slider Leg Curl
Sets: 6
Reps: 8
Rest: 60 sec.
Lie on your back with your feet on sliders. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintain a straight line from your shoulders to your knees. Remember: Every inch you curl your feet is another inch your hips need to rise.

B1. Feet-elevated Pushups
Sets: 5
Reps: 8
Rest: 60 sec.
Perform a regular pushup with your feet on a small box or bench.

B2. Chinups
Sets: 5
Reps: 8
Rest: 60 sec.
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together, and pull your chest to the bar.

C1. Alligator Drags
Sets: 4
Reps: 10
Rest: 30 sec.
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.

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